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Last active March 28, 2016 18:43
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##The Alpha M. Eating Plan Credits/Source: Aaron Marino, iamalpham.com. Documenting here for prosperity. At the time this was posted, this text is freely available on his web site.

The strategy is pretty straight-forward. Follow the formula by picking items and portions from the appropriate categories. Your metabolism will get rolling. If you feel you need more food, simply increase portion size.

######Beverage:

  • Water

######Food Option Categories

  • P: Protein
  • C: Carbohydrate
  • V: Vegetable
  • F: Fruit

######Meal Formulas

  • Meal 1: P + C + F
  • Meal 2: P + C + (V or F)
  • Meal 3: P + C
  • Meal 4: P + V (Pick two)
  • Meal 5: P + V (Pick two) This meal is optional and greatly depends on what time you get up and when you go to bed. I would try and eat every 3 to 4 hours.
  • Snack (any time): V

######P: Protein Options / Serving Size

  • Eggs: 6 egg whites (you can boil them or cook them in a pan using non stick spray like PAM. Season with salt and pepper or a little hot sauce to taste)
  • Low Fat Cottage Cheese: 1 cup
  • Chick Breast: 1 breast
    • grill, bake, or pan fry with non-stick spray
    • Okay to season but DO NOT use marinades because they are full of salt
  • Lean Beef: 6 oz
    • Ground Beef 93% lean
    • Eye of Round cut in to small portions and grilled, baked, fried
    • London Broil grilled or baked then cut into portions
  • Pork: 6 oz
    • Pork Chops lean with fat cut off edge before cooking
    • Pork Tenderloin
  • Fish: 6 oz
    • any fish is acceptable
  • Protein Powder Mixed with Water:
    • 1 scoop (around 25g of protein per serving)
  • Deli Meat:
    • Turkey 4 oz. (ask for the low sodium)

######C: Carbohydrate Options / Serving Size

  • Oatmeal: 3/4 cup
    • Make with water and season with artificial sweetener such as Stevia, Splenda, Equal, Sweet n Low, or cinnamon. After cooking, I add a scoop of protein powder to create a chocolate protein oatmeal which is awesome.
  • High Fiber Cereal: 1 cup with 1/2 cup skim milk
  • Sweet Potato: medium size
    • Microwave wrapped in a paper towel for 5 to 6 minutes on high
  • Brown Rice: 1 cup
  • Quinoa: 1 cup (actually a seed that is very similar in texture and consistency to couscous.)
    • Season with salt & pepper which is quite good
  • Wheat Berries: 1 cup (incredible grain found in bulk at grocers such as Whole Foods)
  • Whole Grain Bread: 2 slices
  • Low Carbohydrate or Whole Wheat Tortilla: 1
  • Beans: 1/2 can (look for the low sodium option if buying canned beans)
    • pinto
    • garbanzo
    • red kidney

######V: Vegetables General rule is that if it is green you may consume as much as desired- seriously as much as you want!

  • Salads are a great option; however, use a vinegar dressing as opposed to high calorie dressings.
    • Seasoned Rice Wine Vinegar is a personal favorite which can be found in the vinegar section of the grocery store.
  • Broccoli: as much as you want (great steamed with a little salt, pepper and a squeeze of lemon)
  • Yellow Squash: as much as you want
  • Zucchini: as much as you want
  • Green Pepper: as much as you want
  • Celery: as much as you want
  • Spinach: as much as you want
  • Lettuce (any kind): as much as you want
  • Green Beans: as much as you want (if canned, purchase the "No Sodium Added" option)
  • Asparagus: as much as you want
  • Radishes: as much as you want
  • Mushrooms: as much as you want
  • Carrots: 2 medium size (note this root contains more sugar than most green vegetables)

######F: Fruit

  • Orange: 1
  • Apple: 1
  • Grapefruit: 1
  • Peach: 1
  • Nectarine: 1
  • Pear: 1
  • Kiwi: 2
  • Tangerine: 2

######Seasoning and Condiments Use these items to give food some taste!

  • Salsa
  • Hot sauce
  • Salt
  • Pepper
  • Garlic
  • Onion
  • Mustard
  • Vinegar
  • Steak sauce
  • Ketchup
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